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8 Ways to Relieve Neck Pain

8 Ways to Relieve Neck Pain

Been working late on your laptop? Slept in some awkward position? Not used to playing tennis or golf for more than an hour but still played for half a day with friends? At one point or another, you must have felt some stiffness or pain in your neck, shoulders or back. I am not an expert in the field, but I work a lot on laptop frequently and experience pain in my shoulders, upper back and neck quite often and I know some tricks. So, here are some tried and tested remedies which might be very useful to release the stiffness. You can do a few of them right in your office. before popping pain killers, try following these eight ways to naturally relieve neck pain.

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    1. Hot water compresses.

    This is the simplest remedy you can try at home. Just apply a hot water bag or heat packs to your neck and shoulders. This helps increase the blood circulation in the area and give some relief. Some people prefer cold packs. Try both of them to figure out which works for you.

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    2. Massages.

    Ask a friend or a friendly relative to gently massage your trapezius muscle, which extends from the base of your skull down to your back and shoulders. This will ease the muscles and help you relax. But be sure to make certain that the massage is not too harsh.

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      3. Neck exercises.

      Rotate your neck. Breath in while bringing your head back and breath out while lowering your chin towards your chest. Rotate your head very gently in clockwise directions 7-8 times. Repeat in a counterclockwise direction. Do this very gently. Your aim is to relax the muscles, not to stress you out even more. Regular movement helps the muscles stay stronger.

      4. Stretch your shoulders.

      Roll your shoulders backwards and forward. Lock your fingers, and raise your arms above your head. Look straight ahead and don’t shrug. Hold for one minute and lower your arms. Relax, roll your shoulders once again and then repeat the stretch. Do not do any stretches, which could potentially increase your pain. Better, contact a chiropractor to show you some simple stretches that will relax your muscles further.

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      5. De-stress yourself.

      Clasp your fists together at your back. Pulling your shoulders together, try lifting your hands as high as possible. Hold for a few seconds, relax, and then repeat this de-stressing exercise. This is one of the stretches which I do frequently, sometimes several times a day. A very simple exercise to try.

      6. Avoid uncomfortable positions and activity.

      Avoid driving, heavy lifting, or sitting in any position which will stress your shoulders and neck even more. Avoid neck collars as well. Restricting movement might do more harm than good.

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      7. Try “healing” foods.

      Dark chocolate. Yes, you get candy. It provides flavonols, compounds that help improve blood flow to those tired muscles. Blueberries, pomegranates, pumpkin seeds, ginger and cherries also have anti-inflammatory properties and, in turn, soothe the muscles.

      8. Don’t be shy about resting up.

      Take a day off. Go home. Relax. Watch your favorite movie and go to sleep. Make sure you sleep on a low and firm pillow, as this will prevent unnecessary bending of your neck.

      And if none of those work, contact your doctor immediately. The pain could be resulting from some serious underlying problem which you need to get checked immediately. 

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        Featured photo credit: Kurt Komoda via flickr.com

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        Last Updated on June 19, 2019

        How to Practice Positive Meditation in 2 Simple Steps

        How to Practice Positive Meditation in 2 Simple Steps

        Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

        But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

        No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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        When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

        1. Relax as You Meditate

        A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

        Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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        Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

        2. Practice Daily Affirmations

        Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

        What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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        So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

        1. Use first person pronouns in your message (I)
        2. Use present tense (I have)
        3. Use positive messages (I am happy)
        4. Repeat your affirmations on a consistent basis

        Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

        Here’s an example of a “success affirmation” you can use on a daily basis:

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        I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
        My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

        You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

        Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

        Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

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        Featured photo credit: Jacob Townsend via unsplash.com

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